Training Log Archive: OJIn the 7 days ending Mar 25, 2012:
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Sunday Mar 25, 2012 #
8 AM
Running 20:00 [2] 4.0 km (5:00 / km)
Early run along the river to shake the legs out. Knee not too bad after a few minutes, no worse than yesterday.
1 PM
Orienteering race 31:03 [5] 7.0 km (4:26 / km)
spiked:21/27c
British middle champs at Strensall, 1st. I was expecting this to be tricky and I wasn't disappointed - Barry and Speaky really got the best out of the area. It was hard to ever feel totally secure, but you had to run hard all the way, so no time for dithering. I mainly used my compass and looked out for the distinctive trees, which were by far the most useful feature, often that was all I managed to pick out before the control. Still missed a few seconds here and there when controls were hung low in pits, but it would have been tough to avoid this and certainly better than having them visible from miles around. Fluffed a bit in the spectator loop in the end (again) - need to sort this out. Really pleased with the result, just seconds up on Kris and a tightly packed field just behind. A few half-way decent folk missing, of couse, which is a shame, but you can only race whoever turns up and you've got to be in it to win it!
C • BEOC 5
Running 35:00 [2] 7.0 km (5:00 / km)
Warm up and a decent warm down punctuated by chatting to people.
Saturday Mar 24, 2012 #
Event: British Sprint Championships
11 AM
Orienteering 13:46 [5] 4.0 km (3:27 / km)
spiked:24/25c
British sprint quals, ran a controlled sort of race and avoided any major misses. Ran the first part hard (overexcited) then eased off a bit towards the finish, managed to win heat by just 1 sec. Nice course with plenty of variety and full on concentration required. All very enjoyable.
Running 30:00 [2] 6.0 km (5:00 / km)
Warm up and down for the qual.
2 PM
Orienteering race 12:38 [5] 4.0 km (3:10 / km)
spiked:18/21c
Sprint finals, 2nd, close but no cigar. A tricky start but no issues, then caught Romualdus at a confusing overpass. He took off like a rocket and I tried to hang on while staying in control, took a couple of different routes and stayed about the same behind, but lost a 2x10 secs on self-policing when I turned around after starting to follow on 'dubious' routes through oob. It definitely helped having him out in front setting a hard pace. Good to the spectator control, then I picked a bad route to 18 that involved a detour around some green, lost another 10 here (although Chris did too). 6 secs down at the finish, which Is very frustrating, but it's hard to begrudge Chris the win - he ran well and thoroughly deserved it.
Swedish match fixing going on in the women's class as Linnea Gustavsson dsqd herself after the finish denying everyone their wre points for beating a world champ. Scandal.
Swedish match fixing going on in the women's class as Linnea Gustavsson dsqd herself after the finish denying everyone their wre points for beating a world champ. Scandal.
Running 30:00 [2] 6.0 km (5:00 / km)
Warm up and down for the final. Almost missed my call up after faffing around for so long.
Friday Mar 23, 2012 #
4 PM
Orienteering 10:00 [3] 2.0 km (5:00 / km)
spiked:16/17c
Cruise around a sprint in the Museum Gardens, trying to get into the flow for tomorrow. Knee felt alright with map in hand.
Running 25:00 [2] 5.0 km (5:00 / km)
Easy along the river in York. Knee niggling, taping not doing any good.
Circuits 10:00 [1]
Thursday Mar 22, 2012 #
5 PM
Running 36:40 7.0 km (5:14 / km)
Knee sorer today so delayed running until the last minute, then did an easy cruise. When the knee felt OK I risked 10x20sec hill bounds, which it survived. Bit stiffer in the evo tho.
Circuits 10:00 [1]
Wednesday Mar 21, 2012 #
8 AM
Running 25:00 [2] 5.0 km (5:00 / km)
IW, bit spaced out.
6 PM
Running 1:05:00 14.0 km (4:39 / km)
Met Rob after a department meeting and headed home via Fulwood and Lodge Moor. Started off a bit sluggish and wound it up, mainly because we passed another runner who then picked the pace up and ran behind us. We settled into a pace that allowed us to maintain our dignity without looking as though we were trying too hard, or at least that's what I was aiming for. All very sad.
L knee a bit niggly today, just stiff when walking around. Felt fine running home but need to keep an eye on it.
L knee a bit niggly today, just stiff when walking around. Felt fine running home but need to keep an eye on it.
Circuits 10:00 [2]
Tuesday Mar 20, 2012 #
10 AM
Running 54:00 11.0 km (4:55 / km)
To Hillsborough Park for a session of 10x100m off 40secs then 3xdeath intervals in 2.23, 2.22, 2.23. Small improvement on last time, but still feeling it from the weekend so had to work hard for it.
5 PM
Orienteering 20:00 [4] 5.0 km (4:00 / km)
spiked:25/25c
Sprintervals on the way HFW. Some good little courses around Upperthorpe, thanks ShUOC!
Running 35:00 8.0 km (4:23 / km)
Warm up and a longer than planned warm down. After meticulous planning I managed to do the session on the way home from work with only a bumbag to weigh me down. Unfortunately I had failed to identify that I would need a door key once I arrived, so I had to add on a run to Rob and Clare's to pick up our spare. Oops.
7 PM
Circuits 10:00 [1]
Monday Mar 19, 2012 #
8 AM
Running 30:00 6.0 km (5:00 / km)
IW, couldn't resist a climb up to BHP on such a nice morning. Legs tired but not complaining.
5 PM
Running 50:00 [2] 10.0 km (5:00 / km)
HFW with Paul out to Fulwood and Eccy Road. Very pleasant.
10 PM
Circuits 10:00 [1]